A 5-Minute Wake Up Call for Your Whole Body


By: , – Dr. Thomas J. Kleeman, MD
6/25/2014 5:00 AM   :  53 comments   :  217,544 Views

Exercise isn’t just about burning calories and building strength. It’s also about improving productivity and quality of life. But when is the best time to exercise? The answer is whenever it best fits into your schedule. One problem with afternoon or evening workouts is that they are often put off by other conflicting responsibilities. In addition, if you exercise too late in the day, it can be hard to “wind down” and fall asleep.
Early morning can be a great time to get some exercise in as long as it doesn’t make you late for the rest of your day. As a spine surgeon I have to be “ready to go” with a high energy level by 6 a.m. This doesn’t leave time for a lengthy morning workout so we at MDFitness came up with a 5-minute workout that you can do right out of bed without disrupting your morning routine. In the time it takes to brew your coffee you can have your metabolism revved up to full throttle and ready for whatever the day throws at you.  It works for me and I know it will work for you. We use the same easy-to-follow exercises you will find in our DVD The Doctors Workout.
Here are some of the benefits you will see with this program:
  1. It’s the equivalent of adding an espresso shot to your coffee.
  2. You will jump-start your metabolism for at least an hour following the exercise.
  3. You will improve your productivity and mental function for several hours.
  4. You will have more energy and a feeling of happiness through the release of endorphins.
  5. You will help control your appetite during the rest of the day, promoting weight loss.
  6. You will sleep better.
  7. You will see a direct benefit to your heart health.
  8. You will be more consistent with your workout as you will have fewer scheduling conflicts.
Jog in Place (30 seconds)
We will begin with jogging in place. This is a great way to start our warm-up. While you are getting the cob-webs out of your head your arms and legs are starting to get more blood flowing. We are also lubricating all the major joints so they won’t stiffen up later.

You should feel your heart rate starting to come up and your breathing start to quicken. Keep your arms nice and relaxed and stay on the balls of your feet.

Cat Kicks (30 seconds)
Start by raising up one leg while rounding the back and reaching forward bringing the arms together. Now repeat the move on the other side. If you can touch your foot, that’s great. If not, just raise the leg as much as feels comfortable.

This exercise is dynamically stretching the hamstrings and back muscles at the same time. It is what we call a compound exercise that works several muscle groups at once.
High Knees (30 seconds)
We are going to rev things up now with high knees. This move will really get your heart pounding. If you are just starting to exercise do the move like a march rather than a hop.  As you progress you can start to bring the foot off the ground as you go from side to side.

Leg exercises like this are great for boosting the metabolism. The leg muscles are much bigger than the arm muscles so they generate more energy and heat.
Squats (30 seconds)
Next we will move on to leg squats with forward arm raise. With your feet hip-width apart and toes pointing forward, bend the hips and knees like you are sitting down while raising both arms up to shoulder height. In the beginning you may want to go part way down but as you advance you will be able to squat to a full 90 degrees. This is another super compound exercise that works the shoulders, hips, knees, and ankles all at the same time.
Jump Rope (30 seconds)
Pretend you have a jump rope in your hands and try to coordinate your arms and legs to mimic the motion you would use with the rope. Stay on the balls of your feet with the knees slightly bent. Beginners can start at a slower pace and speed up as they improve their strength and endurance. This is one of the best lower-impact cardio exercises, but you can increase the challenge and impact by moving into a bigger jump.
Lunges (30 seconds)
Begin by stepping forward with the right foot, then bending both knees while keeping your weight over the back knee. Come back up and alternate sides. Try not to touch the floor or mat with the back knee. As in all of these exercises, you can adapt the move to your fitness level or flexibility. Whether you go part way or all the way down your quads and hamstrings are still working hard. This will keep the heart rate up, too.
Skaters (30 seconds)
Like the name implies, we are hopping sideways back and forth from leg to leg while swinging the arms mimicking the motion of skating. Beginners should step from side to side while more advanced exercisers should hop or jump. The hips and knees should remain slightly bent. This keeps the muscles under tension and increases the value of the exercise. Muscle tone and balance are important benefits from skaters.
Bicycle Crunches (30 seconds)
Begin lying on your back with both hips and knees flexed 90 degrees. Keep your hands lightly on the sides of your head while lifting the head and shoulder blades slightly off the floor. Extend one leg out while bringing the opposite knee in toward your shoulder, twisting toward that knee with your upper body. Continuously alternate sides.

The bicycle crunch has been scientifically proven to be the best ab exercise there is!

Push-Ups (30 seconds)
Now roll over for everyone’s favorite exercise: push-ups. Beginners should keep the knees on the mat. Try to do between 12 and 15 repetitions if you can. As you can see, this exercise requires a fair amount of upper body strength. If you can’t do the full 15, just do as many as you can. If you can’t go all the way down then just go part way.

Remember, the exercises we hate the most often do us the most good!

Jumping Jacks (30 seconds)
Back on your feet for the final exercise, which needs no explanation as everyone has seen or done it at some time in his or her life.

It’s a fantastic compound exercise working the shoulders and hips. It targets the inner and out thigh muscles, which are hard to strengthen.

Congratulations! You have just Jump started your metabolism. As you start to cool down and get ready for you day, the health effects of the program will continue for hours. Remember, this should not prevent you from doing your regular exercise program. It is just an added bonus. Don’t forget to check out “The Doctors Workout" DVD for more ideas.

Starting a workout routine is always difficult. Staying with it is equally challenging. At MDFitness we firmly believe that there is a benefit to any exercise program no matter how short. Try this easy-to-follow 5-minute routine and you will feel amazing. As you start to see the fantastic results you may want to think about adding a longer workout to your schedule 3-4 times a week.
About the Author
Dr. Thomas J. Kleeman, MD, is nationally-renowned orthopedic surgeon and founder of the New Hampshire Neurospine Institute. With the help of his wife Anne, he has become dedicated to the use of exercise and good nutrition as a means of maintaining quality of life during the aging process.  Now 66, he is a cancer survivor who found the benefits of exercise instrumental in his own recovery.  Along with his wife Anne, a registered nurse and certified fitness professional, he has launched MDfitness: The Doctor's Workout on DVD—an easy to follow exercise program designed for people over 40.

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    I just did the low impact version and worked up a sweat! That certainly gets your heart pumping.

    Modified jumping jacks - one arm and leg out to the side, bring it back to middle, then the other side. Marching instead of jogging. Bouncy march instead of jumping rope. - 3/31/2016   9:51:05 AM
    If you do the workout as-is, I would log it as high impact aerobics. If you modify the workout, I would log it as low impact aerobics. If you REALLY modify it to slow stretches, I would log it as yoga/general stretching.

    If you can't do the workouts you can always modify them. I can't start out with jogging, especially not right out of bed, so I'll do marching in place either before or instead of the jog. - 3/31/2016   12:35:08 AM
  • 51
    Will give this a try. Appreciate those who have provided their modifications for those with bad knees! - 3/18/2016   10:30:09 AM
  • 50
    You had me at espresso shot! - 3/3/2016   7:53:00 AM
  • 49
    Love this - have bad knees so will do the pushups against a wall and the bike on a chair. Getting off the floor was painful. But enjoyed the rest! - 2/21/2016   5:53:32 PM
    I love this! It's quick and easy and really does energize me. I modify the jogging and jumping jacks to make it low-impact because of my knees, but it's still awesome. - 2/18/2016   8:23:14 AM
  • 47
    I have spine disease. and many fusions. I wish there was one I could do. I must lose weight. yoga so far has been good. - 2/15/2016   3:08:25 PM
  • 46
    nice - 1/31/2016   11:12:29 AM
  • 45
    I love this, I use the list and repeat 6-7 times for a full aerobic workout without going outside in the cold. Also, I don't do it first thing in the morning.. and there are cheats for the exercises I can't fully do, like jumping jacks. But I am still sweating at the end and need a cool down! - 1/20/2016   11:13:07 AM
    I'm looking forward to adding this workout to my routine. Thanks - 1/14/2016   8:45:26 PM
    I will give this a try with a few modifications :-) - 12/29/2015   4:13:26 PM
    This is a fun exercise routine. I tell the ladies that the bicycle is best ab exercise there is, so it great to see I am not the only one saying that. Yay! - 12/17/2015   9:02:25 PM
  • 41
    There needs to be an appropriate target age listed for this article . . . . . I'd hurt myself if I tried those first thing in the morning, or at anytime during the day. I haven't been able to do a jumping jack for . . . who knows how long?!!!! - 11/29/2015   12:18:14 PM
  • 40
    I am not a morning person but I tried it! I don't know if I will do it every day but once in a while working out in the am is find. - 11/8/2015   4:08:20 PM
  • 39
    Yup, nice little workout. Too bad there is NO way to RECORD the activity. I even tried to put the exercises in individually and it shows no time or calorie burn. 30 seconds does not register. So why show it to us? - 10/17/2015   11:56:31 AM
    Excellent way to start the day and it doesn't take a lot of time. I like it. - 9/16/2015   11:27:36 AM
    Thank you-- thank you, Dr. Thomas Kleeman-- for this very beneficial information- A great way to begin my day, and to make it a habit! - 8/26/2015   3:51:54 PM
  • 36
    This is awesome. No excuses. 5 minutes is shorter time than a poop. No excuses. - 8/25/2015   9:43:52 PM
    did wall push ups. not getting down on the ground. - 8/25/2015   10:36:13 AM
  • 34
    Loved this but what do I put on my tracker to show I've done it? - 8/25/2015   3:16:39 AM
  • 33
    Love, love, love the Idea of this--need low impact version for senior citizens, please! 8-) - 8/25/2015   2:08:03 AM
  • 32
    Need to be able to PRINT this!! - 8/8/2015   3:41:48 PM
  • 31
    I might be able to do a few of these exercises, but I have back problems. High impact aerobics would only make things worse. It's a real pity that fitness trainers absolutely refuse to acknowledge that some of us are not 20 years old, in prime physical condition, and have no excess body fat. - 8/4/2015   10:17:08 AM
  • 30
    Need a printable version of this. - 8/1/2015   9:19:35 AM
  • 29
    I really like this plan. I did each exercise for the 30 seconds like recommended, then I did each exercise for 1 minute. It really gets the blood pumping, and I broke a sweat after the second round. It's also fast paced enough to keep my attention. I'll be adding this to my regular exercise routine :) - 10/28/2014   8:17:09 AM
  • 28
    This is a great dad. Seating and working all parts of my body. Will work on getting stronger with each dvd. Body feels great this morning!
    Would love to see this on the tracker! - 10/19/2014   9:41:55 AM
  • 27
    Looks great but I need low impact and I am afraid this is not going to work for me... :/ - 10/14/2014   7:53:50 PM
  • 26
    This is just what I need, my evenings always seem to have something unexpected happening. This will also definitely wake me up in the morning. - 10/9/2014   6:24:57 PM
    Is there a way to get this on the tracker?
    - 9/11/2014   5:14:07 PM
    Hopefully no one in my cube think's I'm a ninny; looking forward to trying this when I get into work tomorrow :) - 9/8/2014   8:22:21 AM
  • 23
    Okay--going to try this starting tomorrow AM. - 9/7/2014   8:46:31 PM
    I usually run four, bike 12, or swim a mile and a half before work. Followed by yoga. I get up at four a.m. and am at work by 7. I am 60. These "exercises" will not do a thing. At least for me. - 8/25/2014   8:40:40 AM
  • 21
    Fantastic. I'm going to look at some modifications for me knees though.... - 7/11/2014   10:53:18 AM
  • 20
    Wow! This is great! Have to try this out. Thanks so much for this information! :) - 7/8/2014   10:49:23 PM
  • CAROLANN1950
    I printed the routine right off of their blog:
    Hope this helps! - 7/7/2014   4:24:05 PM
    Can I print this? - 7/7/2014   12:02:13 AM
  • 17
    My heart is pumping and I am sweating! Good mini-workout! - 7/2/2014   9:08:28 AM
  • 16
    Valuable, saving to favorites - 7/2/2014   4:59:24 AM
  • 15
    Awesome! I did the first 4 moves in the time it took 1 egg to cook! - 7/1/2014   8:10:58 AM
  • 14
    I am 59yrs old and have never enjoyed 'working out' although I love walking etc. I don't like 'sweating'. 5 mins seems very achieveable - and I can shower afterwards then get dressed for the day. I've added it to my favourites and will definitely give it a go! - 6/29/2014   5:37:46 AM
  • 13
    I think this is a great workout idea and love how it targets the whole body practically!! That too in 5 mins flat. Of course its not long enough to do instead of your regular 30/40/50/60 mins a day of exercise, but it still sounds like a good exercise session if you only have 5 mins! :-) - 6/27/2014   12:28:53 PM
  • CAROLANN1950
    you are so right JANETEMILY. I had to start slow too because of my knee injury. ( had surgery x2) I amaze myself now at what I can do! You sound like you've come a long way too. Good for you. I've been doing The Doctor's Workout now faithfully for over six months and my strength and balance has improved remarkably. My pain has subsided and I'm maintaining my weight. The great thing about this particular workout, is that you can modify the intensity to meet your needs, and it is explained to you how to do just that if necessary! Sometimes too I can only do a portion of a sequence in level 1 due to time restrictions in my schedule. I will now refer to those times as my "5 minute wake up call." - 6/26/2014   10:51:33 AM
    I have a really bad knee and some of these moves are just to hard on my joints. - 6/26/2014   10:24:19 AM
    I don't particularly care to work out first thing in the morning, and my schedule is always changing anyway. However, I try to work out at least six days a week, and all of these exercises are in my rotation. I am almost 58 years old, and when I started I weighed over 200 pounds. I am now in "onederland" and plan to stay there. I thought my size, knees, etc. would prevent me from doing this type of activity. The key is to start slow and keep things low impact at first. I can now do 40-50 squats, lunges, crunches, and have no joint pain. The stronger you build the muscles AROUND the joints, the better support. I am also a lot more flexible, so daily activities are easier. Gradually challenging yourself is the key. - 6/25/2014   9:58:12 PM
  • 9
    Can't wait to try this, will be perfect before a morning walk or run. Thanks! - 6/25/2014   4:58:10 PM
  • CAROLANN1950
    I wanted to reach out to AEROFLOT57 - I do The Doctor's Workout, Level 1, every other day. It is perfect for me as I have a knee injury too. I find that Dr. Tom has made modifications in his video to accommodate such injuries. So YES, MD Fitness has a workout for the "aging crowd" I'm approaching 65 and as I said, I'm faithful to my level 1 fitness routine. I'm feeling pretty fantastic these days! They have a sample of level 1 on their website: thedoctorsworkout. Take a look and you'll see that it might just be the workout you're looking for. Good Luck - 6/25/2014   12:28:54 PM
  • 7
    I work alone in a business office. So I just tried this and modified a few of them. Whew! I'm sweating! Good 5 min. workout. I'm saving this routine to do everyday. Thanks! - 6/25/2014   12:09:48 PM
    Doing it now, but will add it to my routine! I love the variety.
    - 6/25/2014   12:05:37 PM
    Love it! I'm adding this to my morning routine. Thanks! - 6/25/2014   10:44:54 AM
  • 4
    Looks great! I'll try to start this tomorrow morning. I am just so pressed for time in the morning. I was trying to do just a 10 minute work out in the morning and I could barely squeeze that in, maybe 5 minutes will do the trick for a quick morning routine.
    - 6/25/2014   10:42:50 AM

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